Mediterranean Diet Quiz: Rate Your Plate

You may already be on board with many of the principles of a Mediterranean diet. Take this quiz to see where you fall and what changes you can focus on toward adopting a Mediterranean diet.

Answer the following questions; the numbers in parentheses are point totals, but you don’t have to worry about those until after you take the quiz.

How many total fruits and vegetable servings do you eat each day?

Five to nine (2)

Three to four (1)

Fewer than three (0)

How often do you eat fish or seafood?

Several times a week (2)

Once or twice a month (1)

Once or twice a year (0)

How often do you use fresh herbs with cooking?

At least four times a week (2)

Three to four times a month (1)

Once or twice a year (0)

On average, how often do you eat beef?

Two to three times a week (0)

Three to four times a month (1)

Once or twice a month at most (2)

How often do you eat beans and lentils, including those found in soups and stews or dips (such as hummus)?

At least four times a week (2)

Several times a month (1)

Several times a year (0)

When you eat beef or poultry, what serving size do you most often eat?

Six to eight ounces (0)

Four to five ounces (1)

Two to three ounces (2)

How often do you use olive oil for cooking or in salad dressings and spreads?

Daily (2)

Two to three times a week (1)

Two to three times a month (0)

How often do you eat nuts or nut butter?

At least four times a week (2)

Two to three times a month (1)

Two to three times a year (0)

Now figure out your score by adding up the points to the right of your answers and comparing the total to these ranges:

13–16: Great job! You’re right on track with a Mediterranean way of life. Use the recipes in this book to inspire you to stick with this dietary pattern.

8–12: You’re almost there! Many of your habits are right on track, but others could use some small changes. Focus on areas where you scored less than two points and see whether you can improve those dietary habits. This book offers lots of tips, suggestions, and delicious recipes to get you inspired.

Less than 8: You’ve got some dietary changes to focus on to master the Mediterranean diet. Focus on areas where you scored less than two points and use this book for inspiration to make small changes that better align your habits with a Mediterranean style of eating.